In this video you'll discover alternate day fasting.
Hi ladies and gentlemen, I’m Dr. Zyrowski and welcome back to the channel.
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In this video we're talking about alternate day fasting and this information is actually
based on studies done at the University of Chicago.
Now what I want to teach you in this video is the alternate day fasting, the research
that was done on it and I want to teach you how to actually get better results then they
did in the research itself let's get started.
Now alternate day fasting is very similar to a 5:2 intermittent fasting and if you haven't
seen the videos, I've done on that I'll put them in the description below so you can check
that out.
But the alternate day fasting essentially what you're going to do is fast every other
day and so in the research here's what they did.
So, they had their feed days and the participants both men and women were able to eat whatever
they wanted.
They were able to eat as many calories as they wanted.
They weren't calorie restricted so the feed days was kind of a free day.
Now the fast days they restricted down to 500 to 600 calories once again the participants
were able to eat whatever they wanted to get those 500 to 600 calories and so the cycle
continues now, the cycle continued on for two months.
Now within that 2-month period the participants once again both men and women saw great results.
The average participant lost 12 and a half pounds and so they saw weight loss, they saw
their cardiovascular markers improved they saw a decreased inflammation.
They were also able maintain lean body mass essentially means that they didn't shed muscle
and they didn't decrease bone density and so anyway.
That's really great because that means that they just lost fat here.
Now the participant saw really great results.
Now here's how you actually see better results.
In the study on the feed days they didn't actually go and watch what they were eating
so the participants could have been loading up on pasta carbs and pizza and all kinds
of sugary foods and desserts and as a matter of fact they mentioned right in the study
that they did they didn't really watch what they ate at all and so if you want to get
better results you just start following a healthy diet into alternate day fasting and
the same thing goes on the calendar of restrictive days.
The participants didn't to actually choose healthier options they were able to just eat
what they wanted.
When you go and do alternate day fasting to get better results follow a ketogenic diet
or follow my low-carb diet, cut out the sugar, cut out all the different foods the processed
foods that you shouldn't be eating.
Switch to Whole Foods and what you'll find is you'll get much better results.
Now the other thing is that you just figure out what your goals are.
Now if it's to lose weight, you'll simply figure out that target weight that you want
to achieve and you can continue doing alternate day fasting until that is actually achieved.
The other thing you can do here is you can go in add an exercise.
In this study they didn't add exercise in and you know if you've heard me talk about
this before you should at least be doing a 30-minute walk a day as that reduces heart
disease by 90 percent so at the bare minimum throw in a 30-minute walk a day and if you
want to do more by all means please do.
Now the other thing about alternate day fasting is this is another tool in your toolbox a
lot of people will say well dr. zorroski you talk about 5:2 intermittent fasting, you talk
about 16 and 8, you talk about one meal a day you talk about all these different things.
What one should I do?
What you do is the one that fits you the best.
Once again this is a strategy in your toolbox to utilize if alternate day fasting works
well for you, you get in that cycle and it just is something you can easily stick to
then use alternate day fasting.
If it doesn't work for you switch to something else.16 and 8, one meal a day, switch to one
of these other methods that can help you achieve great results but also is sustainable for
you because really this is all about helping you achieve results.
Now if you've used alternate day fast and go ahead and let me know in the comment section
below or if you have any questions put it in there as well, and if you haven't done
so yet be sure to give this video a thumbs up and share it with your friends and then
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you improve your health.
Check out my other videos and I'll see you in the next video.